Are you tired of the same old cauliflower recipes? Look no further! The Instant Pot is a game-changer when it comes to cooking this versatile vegetable. With its high pressure and quick cooking time, you can create a wide variety of creamy, delicious, and healthy dishes that are perfect for busy weeknights.
From classic soups and stews to creamy pasta sauces and cheesy mashed cauliflower, the possibilities are endless. In this article, we’ll be sharing 20 mouth-watering Instant Pot cauliflower recipes that are sure to become your new go-to’s. Whether you’re a vegetarian, vegan, or just looking for some tasty meal ideas, these recipes have got you covered.
Let’s get started and explore the wonderful world of Instant Pot cauliflower!
Instant Pot Creamy Cauliflower Soup
Creamy Cauliflower Soup Recipe for Instant Pot
Transform cauliflower into a rich and creamy soup with this simple recipe for the Instant Pot.
Ingredients:
– 1 large head of cauliflower, broken into florets
– 2 tablespoons butter
– 1 onion, chopped
– 3 cloves garlic, minced
– 1/2 cup heavy cream or half-and-half
– 1/2 cup chicken broth
– 1 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. Press the “Saute” button on the Instant Pot and melt butter. Add onion and cook until softened.
2. Add garlic and cook for an additional minute.
3. Add cauliflower, heavy cream or half-and-half, chicken broth, and paprika. Stir well.
4. Close the lid and make sure valve is set to “Sealing”. Press the “Manual” or “Pressure Cook” button and set cooking time to 5 minutes at high pressure.
5. Let the pressure release naturally for 10 minutes before opening the lid.
6. Use an immersion blender to puree soup until smooth. Season with salt and pepper to taste.
Cooking Time: 15 minutes
Garlic Parmesan Instant Pot Cauliflower Mash
Transform cauliflower into a creamy, cheesy delight with this easy recipe! Perfect as a side dish or a low-carb alternative to mashed potatoes.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cloves of garlic, minced
– 1 cup grated Parmesan cheese
– 1/4 cup unsalted butter
– 1/2 cup chicken broth
– Salt and pepper, to taste
Instructions:
1. Press the “Saute” button on the Instant Pot and melt the butter.
2. Add the garlic and cook for 1 minute, until fragrant.
3. Add the cauliflower florets and cook for 5 minutes, stirring occasionally, until they start to soften.
4. Close the lid and set the valve to “Sealing”. Press the “Manual” or “Pressure Cook” button and set the cooking time to 5 minutes at high pressure.
5. Let the pressure release naturally for 10 minutes before quick-releasing any remaining pressure.
6. Mash the cauliflower with a fork until it reaches your desired consistency. Stir in the Parmesan cheese, salt, and pepper.
Cooking Time: 15 minutes
Instant Pot Cauliflower and Cheese
Creamy Cauliflower and Cheese Recipe for Instant Pot
This recipe is a simple and delicious way to prepare cauliflower with a rich cheese sauce, all in the comfort of your Instant Pot. Perfect as a side dish or main course.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons butter
– 1/2 cup grated cheddar cheese
– 1/4 cup grated Parmesan cheese
– 1/2 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Press the “Saute” button on the Instant Pot and melt the butter.
2. Add the cauliflower florets and cook until they start to soften, about 5 minutes.
3. Sprinkle the cheddar and Parmesan cheese over the cauliflower and stir to combine.
4. Pour in the heavy cream and add salt and pepper to taste.
5. Close the lid and set the valve to “Sealing”. Press the “Manual” or “Pressure Cook” button and cook at high pressure for 5 minutes, followed by a 10-minute natural release.
Cooking Time: 15 minutes
Spicy Instant Pot Buffalo Cauliflower Bites
Get ready to devour these crispy, spicy, and addictive cauliflower bites, made easy with the help of your Instant Pot!
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tbsp olive oil
– 1 tsp garlic powder
– 1 tsp onion powder
– 1/2 tsp salt
– 1/4 tsp black pepper
– 1/4 cup Frank’s RedHot sauce
– 1/4 cup ranch dressing (optional)
Instructions:
1. Press “Saute” on the Instant Pot and heat the olive oil until shimmering.
2. Add the cauliflower, garlic powder, onion powder, salt, and black pepper. Cook for 5 minutes, stirring occasionally.
3. Add the Frank’s RedHot sauce and stir to coat the cauliflower.
4. Close the lid and set the valve to “Sealing”. Pressure cook on high for 5 minutes.
5. Let the pressure release naturally for 5 minutes, then quick-release any remaining steam.
6. Serve hot with ranch dressing (if desired) for an extra creamy kick.
Cooking Time: 10 minutes (5 minutes cooking + 5 minutes natural release)
Instant Pot Cauliflower Rice Pilaf
This recipe is a game-changer for cauliflower lovers! With the Instant Pot, you can create a delicious pilaf using cauliflower “rice” that’s perfect as a side dish or added to your favorite meals.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup vegetable broth
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: chopped fresh herbs (parsley, cilantro, etc.)
Instructions:
1. Press “Saute” on the Instant Pot and heat the olive oil. Add the chopped onion and cook until translucent.
2. Add the minced garlic and cook for 1 minute.
3. Rinse the cauliflower florets and pulse in a food processor until they resemble rice.
4. Add the cauliflower “rice,” vegetable broth, cumin, salt, and pepper to the Instant Pot.
5. Close the lid and set the valve to “Sealing.” Press “Manual” mode and cook at high pressure for 3 minutes.
6. Let the pressure release naturally for 10 minutes before opening the lid.
Cooking Time: 13 minutes
Enjoy your delicious and healthy Instant Pot Cauliflower Rice Pilaf!
Creamy Instant Pot Cauliflower Alfredo Pasta
A rich and satisfying pasta dish that’s both creamy and comforting, with the added bonus of being packed with nutritious cauliflower. This recipe is a game-changer for anyone looking to indulge in a delicious and healthy meal.
Ingredients:
– 1 head of cauliflower
– 8 oz pasta (such as fettuccine or linguine)
– 2 tablespoons butter
– 1 cup chicken broth
– 1/2 cup heavy cream
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Press the “Saute” button on the Instant Pot and melt the butter. Add the cauliflower and cook until tender, about 5 minutes.
2. Add the pasta, chicken broth, heavy cream, Parmesan cheese, salt, and pepper to the Instant Pot. Stir to combine.
3. Close the lid and set the valve to “Sealing”. Cook on high pressure for 6-8 minutes, then let the pressure release naturally for 10 minutes.
4. Open the lid and stir the pasta to ensure it’s well coated with the creamy sauce.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 16-18 minutes
Instant Pot Cauliflower Tikka Masala
Experience the flavors of India with this creamy and aromatic cauliflower dish, all made possible with your Instant Pot!
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon garam masala
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/4 teaspoon cayenne pepper (optional)
– 1 can (14 oz) diced tomatoes
– 1 cup vegetable broth
– 1/4 cup heavy cream or Greek yogurt
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Press “Saute” on the Instant Pot and heat oil until shimmering.
2. Add garlic, garam masala, cumin, coriander, and cayenne (if using). Cook for 1 minute.
3. Add cauliflower, diced tomatoes, vegetable broth, and heavy cream or yogurt. Stir well.
4. Close lid and set valve to “Sealing”. Pressure cook on “High” for 5 minutes.
5. Let pressure release naturally for 10 minutes, then quick-release any remaining steam.
6. Season with salt and pepper to taste. Garnish with cilantro leaves. Serve hot over basmati rice or with naan.
Cooking Time: 15-20 minutes
Instant Pot Cauliflower and Potato Curry
This recipe combines the comforting flavors of potatoes and cauliflower with a rich and creamy curry sauce, all made possible by the Instant Pot’s pressure cooking capabilities. Perfect for a quick and easy weeknight dinner!
Ingredients:
– 1 head of cauliflower, broken into florets
– 2-3 medium-sized potatoes, peeled and cubed
– 1 onion, chopped
– 2 cloves of garlic, minced
– 1 can of coconut milk
– 1 tablespoon of curry powder
– 1 teaspoon of ground cumin
– 1/2 teaspoon of turmeric
– Salt and pepper to taste
– Water as needed
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the inner pot until it reads “HOT”.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the cauliflower florets, potato cubes, curry powder, cumin, turmeric, salt, and pepper. Stir to combine.
5. Pour in the coconut milk and add water as needed (about 1 cup).
6. Close the lid and set the valve to “SEALING”. Press the “Manual” or “Pressure Cook” button and set the cooking time to 10 minutes at high pressure.
7. Let the pressure release naturally for 5 minutes before opening the lid.
Cooking Time: 15-20 minutes
Instant Pot Cauliflower Mac and Cheese
Elevate your comfort food game with this creamy, cheesy, and ridiculously easy recipe that combines the best of both worlds: cauliflower and macaroni! This Instant Pot Cauliflower Mac and Cheese is a game-changer for busy weeknights or cozy weekends.
Ingredients:
– 1 head of cauliflower, broken into florets
– 8 oz macaroni
– 2 cups chicken broth
– 1/2 cup milk
– 1/4 cup unsalted butter
– 1 cup grated cheddar cheese (sharp or extra sharp work best)
– Salt and pepper to taste
– Optional: paprika, garlic powder, or other spices of your choice
Instructions:
1. Press the “Saute” button on the Instant Pot and melt the butter.
2. Add the macaroni and cook until lightly toasted (about 3 minutes).
3. Add the chicken broth, milk, cauliflower, salt, and pepper. Stir to combine.
4. Close the lid and set the valve to “Sealing”. Press “Manual” mode for 5 minutes at high pressure.
5. Let the pressure release naturally for 10 minutes before quick-releasing any remaining steam.
6. Stir in the cheddar cheese until melted and creamy. Serve hot, garnished with paprika or other toppings as desired.
Cooking Time: 15-17 minutes
Instant Pot Cauliflower and Broccoli Cheddar Soup
Warm up with this comforting Instant Pot soup recipe that combines the nutrients of cauliflower and broccoli with the richness of cheddar cheese. Perfect for a cozy night in!
Ingredients:
– 1 head of cauliflower, broken into florets
– 3 cups of broccoli florets
– 2 tablespoons of butter
– 1 medium onion, chopped
– 4 cups of chicken broth
– 1/2 cup of heavy cream or half-and-half
– 1 cup of shredded cheddar cheese (divided)
– Salt and pepper to taste
Instructions:
1. Press “Saute” on the Instant Pot and melt butter. Add onion and cook until softened, about 3 minutes.
2. Add cauliflower, broccoli, chicken broth, and salt. Stir well.
3. Close the lid and set valve to “Sealing”. Cook at high pressure for 5 minutes.
4. Let pressure release naturally for 10 minutes, then quick-release any remaining pressure.
5. Stir in half of the cheddar cheese until melted. Add heavy cream or half-and-half and stir until combined.
6. Serve hot, topped with remaining cheddar cheese and a sprinkle of paprika.
Cooking Time: 15-20 minutes
Instant Pot Lemon Garlic Cauliflower Rice
A twist on traditional rice, this recipe transforms cauliflower into a flavorful and healthy side dish with the brightness of lemon and the richness of garlic. Perfect for accompanying your favorite meals or as a standalone snack.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 2 tablespoons of freshly squeezed lemon juice
– 1 tablespoon of olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley for garnish
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Add the minced garlic, lemon juice, and olive oil to the Instant Pot.
4. Add the cauliflower “rice” to the pot and stir to combine.
5. Close the lid and set the valve to “sealing”. Cook on high pressure for 4 minutes.
6. Quick-release the pressure, then open the lid.
7. Fluff with a fork and season with salt and pepper to taste.
Cooking Time: 4 minutes at high pressure, plus 10-15 minutes natural release.
Instant Pot Cauliflower Stew with Chickpeas
This comforting stew is a perfect blend of flavors, textures, and nutrients. With cauliflower, chickpeas, and aromatic spices, it’s a great option for a quick and easy dinner.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cloves garlic, minced
– 1 onion, chopped
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper
– 1/2 cup vegetable broth
– 1/2 cup water
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the pot until it reads “HOT”.
2. Add the onion and cook until softened, about 3 minutes.
3. Add the garlic, cumin, smoked paprika, and cayenne pepper. Cook for 1 minute.
4. Add the cauliflower, chickpeas, vegetable broth, and water. Stir to combine.
5. Close the lid and set the valve to “SEALING”. Press the “Manual” or “Pressure Cook” button and set the cooking time to 5 minutes at high pressure.
6. Let the pressure release naturally for 10 minutes, then quick-release any remaining pressure.
7. Season with salt and pepper to taste. Garnish with chopped cilantro, if desired.
Cooking Time: 15-20 minutes
Instant Pot Cauliflower and Lentil Dal
This recipe is a flavorful and nutritious twist on traditional Indian dal, made with red lentils, cauliflower, and aromatic spices. Perfect for a weeknight dinner or meal prep.
Ingredients:
– 1 cup split red lentils
– 2 cups water
– 1 head of cauliflower, broken into florets
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Press the “Saute” button on the Instant Pot and heat oil until shimmering.
2. Add onion and cook until softened, about 3 minutes.
3. Add garlic, cumin, curry powder, and turmeric; cook for 1 minute.
4. Add lentils, cauliflower, water, salt, and pepper. Stir to combine.
5. Close the lid and set valve to “Sealing”. Cook on high pressure for 10-12 minutes.
6. Let pressure release naturally for 5 minutes, then quick-release any remaining pressure.
7. Open the lid and stir in cilantro leaves (if using). Serve hot.
Cooking Time: 15-17 minutes
Instant Pot Cauliflower and Spinach Soup
Warm up with this creamy and nutritious soup recipe that’s perfect for a cozy evening meal. This Instant Pot Cauliflower and Spinach Soup is a delicious and healthy twist on traditional soups, packed with vitamins and antioxidants from the cauliflower and spinach.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cups fresh spinach leaves
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 cup chicken or vegetable broth (optional)
– Salt and pepper to taste
– 1/2 teaspoon lemon juice (optional)
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the olive oil.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the cauliflower florets, vegetable broth, and chicken or vegetable broth (if using). Close the lid and set the valve to “Sealing”.
5. Cook on high pressure for 10 minutes, followed by a quick release.
6. Stir in the fresh spinach leaves and season with salt, pepper, and lemon juice (if desired).
7. Serve hot and enjoy!
Cooking Time: 20 minutes
Instant Pot Cauliflower and Bacon Chowder
This creamy and comforting chowder is a perfect winter treat. With the added crunch of crispy bacon and tender cauliflower, you’ll be hooked from the first bite.
Ingredients:
– 1 head of cauliflower, broken into florets
– 6 slices of bacon, diced
– 1 onion, chopped
– 2 cloves of garlic, minced
– 1/2 cup of chicken broth
– 1/2 cup of heavy cream
– Salt and pepper to taste
Instructions:
1. Press the “Saute” button on the Instant Pot and cook the diced bacon until crispy.
2. Remove the cooked bacon from the pot with a slotted spoon and set aside.
3. Add the chopped onion and minced garlic to the pot, cooking until softened.
4. Add the cauliflower florets, chicken broth, and heavy cream to the pot. Stir to combine.
5. Close the lid and set the valve to “Sealing”. Press the “Manual” or “Pressure Cook” button and cook for 5 minutes at high pressure.
6. Let the pressure release naturally for 5 minutes before opening the lid.
7. Add the cooked bacon back into the pot, season with salt and pepper to taste, and serve hot.
Cooking Time: 10 minutes
Instant Pot Cauliflower and Mushroom Risotto
This recipe combines the nutty flavor of cauliflower with the earthiness of mushrooms, all wrapped up in a creamy risotto. Perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 cup of mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons of olive oil
– 1 small onion, finely chopped
– 2 cloves of garlic, minced
– 1/2 cup of Arborio rice
– 4 cups of chicken broth, warmed
– 1/4 cup of grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the olive oil.
2. Add the chopped onion and cook until translucent (3-4 minutes).
3. Add the garlic, mushrooms, and cauliflower. Cook for 5 minutes, stirring occasionally.
4. Add the Arborio rice and cook for 1 minute, stirring constantly.
5. Add the warmed chicken broth, 1/2 cup at a time, stirring after each addition.
6. Close the lid and set the valve to “Sealing”. Press the “Manual” or “Pressure Cook” button and set the cooking time to 8 minutes.
7. Let the pressure release naturally for 5 minutes before quick-releasing any remaining steam.
8. Stir in Parmesan cheese and season with salt and pepper.
Cooking Time: 13-14 minutes
Instant Pot Cauliflower and Sweet Potato Mash
This recipe is a game-changer for a quick and delicious side dish that’s perfect for any meal. By cooking cauliflower, sweet potatoes, and chicken broth together in the Instant Pot, you’ll end up with a creamy and comforting mash that’s sure to become a family favorite.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 large sweet potatoes, peeled and cubed
– 1 cup chicken broth
– 1/4 cup heavy cream or half-and-half
– Salt and pepper, to taste
Instructions:
1. Add the cauliflower, sweet potatoes, and chicken broth to the Instant Pot.
2. Close the lid and set the valve to “sealing”. Cook on high pressure for 10 minutes.
3. Let the pressure release naturally for 5 minutes, then quick-release any remaining pressure.
4. Stir in the heavy cream or half-and-half until well combined.
5. Season with salt and pepper to taste.
6. Serve hot and enjoy!
Cooking Time: 15 minutes
Instant Pot Cauliflower and Pea Curry
This recipe is a flavorful and nutritious twist on traditional curry, packed with tender cauliflower and sweet peas. Perfect for a quick weeknight dinner or meal prep.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 cup of frozen peas
– 2 medium onions, chopped
– 2 cloves of garlic, minced
– 1 tablespoon of grated fresh ginger
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 can (14 oz) diced tomatoes
– 1 cup vegetable broth
– 1/4 cup heavy cream or coconut cream (optional)
– Fresh cilantro leaves for garnish
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the pot until it reads “HOT”.
2. Add onions, garlic, and ginger; cook until the onions are translucent.
3. Add cumin, curry powder, turmeric, salt, and pepper; cook for 1 minute.
4. Add cauliflower, peas, diced tomatoes, and vegetable broth.
5. Close the lid and set the valve to “SEALING”.
6. Press the “Manual” or “Pressure Cook” button and set the cooking time to 5 minutes at high pressure.
7. Let the pressure release naturally for 10 minutes before opening the lid.
8. Stir in heavy cream or coconut cream (if using).
9. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 15-20 minutes
Instant Pot Cauliflower and Sausage Soup
This hearty soup combines the flavors of savory sausage, tender cauliflower, and rich cream, all perfectly cooked to a velvety texture. Perfect for a quick and satisfying meal.
Ingredients:
– 1 lb sweet Italian sausage, casings removed
– 2 medium heads of cauliflower, broken into florets
– 4 cups chicken broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Press the “Saute” button on the Instant Pot and cook the sausage until browned, breaking it up with a spoon as it cooks.
2. Add the onion and garlic and cook until the onion is translucent.
3. Add the cauliflower, chicken broth, salt, and pepper. Stir to combine.
4. Close the lid and set the valve to “Sealing”. Press the “Manual” or “Pressure Cook” button and set the cooking time to 5 minutes at high pressure.
5. Let the pressure release naturally for 10 minutes, then quick-release any remaining pressure.
6. Stir in the heavy cream and adjust seasoning as needed.
7. Serve hot, garnished with chopped parsley or chives if desired.
Cooking Time: 15-20 minutes
Instant Pot Cauliflower and Kale Stew
A comforting and nutritious stew that’s perfect for a weeknight dinner or a weekend meal prep. This recipe combines the flavors of roasted cauliflower, tender kale, and aromatic spices in a rich and creamy broth.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cups of curly kale, stems removed and chopped
– 2 tablespoons of olive oil
– 1 onion, diced
– 3 cloves of garlic, minced
– 1 teaspoon of ground cumin
– 1/2 teaspoon of smoked paprika
– 1/2 teaspoon of salt
– 1/4 teaspoon of black pepper
– 1 can (14.5 oz) of diced tomatoes
– 2 cups of vegetable broth
– 1/2 cup of Greek yogurt
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the olive oil.
2. Add the onion and garlic; cook until softened, about 3-4 minutes.
3. Add the cauliflower, cumin, smoked paprika, salt, and pepper; stir to combine.
4. Add the kale, diced tomatoes, vegetable broth, and Greek yogurt.
5. Close the lid and set the valve to “Sealing”. Cook on “Manual” mode at high pressure for 10 minutes.
6. Let the pressure release naturally for 10 minutes before opening.
Cooking Time: 20 minutes
Summary
Discover 20 delicious and easy-to-make Instant Pot cauliflower recipes perfect for busy weeknights. From creamy soups to cheesy mashes, these mouthwatering dishes are sure to become new favorites. Recipes include Garlic Parmesan Cauliflower Mash, Creamy Cauliflower Alfredo Pasta, Spicy Buffalo Cauliflower Bites, and many more. With the Instant Pot’s quick cooking time, you can enjoy a nutritious meal in no time. Get ready to elevate your meal prep game with these creamy and tasty cauliflower recipes!
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